Shoulders

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

December 31st, 2023
1 h
36 sets, 419 reps
32374.88 lbs

1. Rotator Cuff - Warm up

Set 1: 16 x 13.23 lbs
Set 2: 16 x 13.23 lbs

Total: 423.29 lbs

2. Lateral Raise - Machine

Set 1: 12 x 79.37 lbs
Set 2: 12 x 90.39 lbs
Set 3: 12 x 90.39 lbs
Set 4: 12 x 99.21 lbs
Set 5: 12 x 99.21 lbs

Total: 5502.74 lbs

3. Seated Shoulder Press Machine

Set 1: 12 x 50.71 lbs
Set 2: 12 x 70.55 lbs
Set 3: 12 x 90.39 lbs
Set 4: 12 x 110.23 lbs
Set 5: 12 x 130.07 lbs

Total: 5423.37 lbs

4. Dumbbell Shrugs - 2 sec pause @ top

Set 1: 12 x 110.23 lbs
Set 2: 12 x 132.28 lbs
Set 3: 10 x 154.32 lbs
Set 4: 10 x 154.32 lbs
Set 5: 7 x 176.37 lbs

Total: 7231.16 lbs

5. Dumbbell Front Lateral

Set 1: 12 x 44.09 lbs
Set 2: 12 x 55.12 lbs
Set 3: 12 x 55.12 lbs
Set 4: 10 x 66.14 lbs

Total: 2513.27 lbs

6. Cable Side Lateral - One Arm

Set 1: 12 x 11.02 lbs
Set 2: 12 x 11.02 lbs
Set 3: 12 x 11.02 lbs
Set 4: 10 x 16.53 lbs

Total: 562.18 lbs

7. Arnold Press - Neutral Grip

Set 1: 12 x 66.14 lbs
Set 2: 10 x 88.18 lbs
Set 3: 8 x 88.18 lbs

Total: 2380.99 lbs

8. Pec Fly - Reverse (One Arm)

Set 1: 12 x 70.55 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 99.21 lbs
Set 4: 12 x 99.21 lbs

Total: 4285.79 lbs

9. Upright Cable Row

Set 1: 16 x 79.37 lbs
Set 2: 12 x 90.39 lbs
Set 3: 10 x 90.39 lbs
Set 4: 8 x 99.21 lbs

Total: 4052.1 lbs

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